The weekend is almost here!! And guess what...the girls are in town for your Friday chipper! Friday Sept. 21, 2018 CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm) For time: Half of “Grace” (15 C&J 95/135) 200m Run “Diane” – with 95/135 200m Run “Annie” 200m Run Other half of “Grace” (15 C&J) "Grace" = 30 C&J "Diane" = 21-15-9 Deadlifts + HSPU "Annie" = 50-40-30-20-10 DUBs + Ab-mat Sit-ups
Your Hump Day WOD coming right up! Let's get over that Wednesday hump! Wednesday Sept. 19, 2018 CrossFit (6am/7am/9am/12:15pm/5:30pm/7:30pm) You know what day it is…stamina day!! And look what we’ve got…the Panera Special! You pick two… Run 500m (to Swinton and back) in between whichever 2 options you pick, and then start on the next whole minute when you get back. Score = total time. Option 1: 100 Wall Balls 14/20 *6 T2B EMOM (starting at 0:00) Option 2: 100 Box Jumps 20/24 *6 Burpees EMOM (starting at 0:00) Option 3: 100 Singles, SL Singles, and DUBs *20 Mountain Climbers EMOM (starting at 0:00) On-Ramp (7:30pm)
Here are your Tuesday WODs! Hello heavy thursters...much overdue! Tuesday Sept. 18, 2018 CrossFit (7am/9am/5:30pm/6:30pm/7:30pm) Strength: 5 sets of 4 Thrusters at 65% 1RM front squat WOD: Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes. Record time for each 10-min interval. If you cannot complete an entire round, do as much as you can and record where you got up to. Row (or run) 1000 Meters 30 Kettlebell Swings 53/70 15 C2B Pull-Ups 1 minute plank hold CrossFit Endurance (6am) Every 10 minutes, for a total of three sets, complete the following as quickly as possible, and then rest the remainder of the 10 minutes. Record time for each 10-min interval. If you cannot complete an entire round, do as much as you can and record where you got up to. 600m Bike 500m Run (to Swinton and back) 400m Row 30 Wall Balls 14/20 20 OH MB Lunges 10 Juicers
We are so proud of all our CFD athletes who killed it this morning at the BADASS Trail Run 10K! So many fast times and podium finishes!🏆 Thanks to @jeffrey2069 for getting the group together and encouraging everyone to sign up and show off all the hard work from our weekly EWODs! Hard work pays off!